MISO BEANSPROUT ROLLS

Miso beansprout rolls image

Try these healthy, Asian-inspired omelettes filled with stir-fried vegetables and brown rice. Miso provides energising B vitamins and probiotic bacteria

Provided by Sara Buenfeld

Time 20m

Number Of Ingredients 11

Ingredients

50g brown basmati rice
1 ½ tbsp finely chopped ginger , plus 2 slices
4 tsp rapeseed oil
1 yellow pepper , deseeded and cut into strips
4 garlic cloves , grated
160g beansprouts
4 spring onions , shredded
1 large carrot , cut into thin strips with a julienne peeler
1 red chilli , seeded and chopped (optional)
2 tsp miso paste
4 large eggs

Steps:

Boil the rice with the sliced ginger for 25 mins until tender - use just enough water so that it cooks, but it's not swamped. Drain well and remove the ginger.
Heat 2 tsp oil in a large wok, then stir-fry the chopped ginger, pepper and garlic for about 1 min. Tip in the beansprouts, spring onions, carrots and chilli, if using, then stir-fry until the veg has softened and started to char. Remove from the heat.
Stir the miso with 2 tsp water to dilute it a little, then beat in the eggs. Heat 1 tsp oil in a large non-stick frying pan. Pour in half the egg mixture and scatter over half the rice. Allow the mixture to set to an omelette. While still a little moist, tip half of the vegetables on top and cook for a few seconds more. Carefully roll up, and repeat with the remaining egg, rice and vegetables.

Nutrition Facts : Calories 416 calories, Fat 20 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 33 grams carbohydrates, Sugar 9 grams sugar, Fiber 7 grams fiber, Protein 23 grams protein, Sodium 1 milligram of sodium